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Fit With Fallon: My Diet Plan


I posted not too long ago on instagram my before and after photos. I lost 20 lbs in 10 weeks. I had some people asking me what my diet was like, during that process of me losing weight, so here it is.

Now, I didn’t stick to a specific meal plan to a tee. My main focus when it came to food was have a food journal so I could count calories, eat less than 1000 calories a day, and try to stay away from eating a lot of carbs, focusing more on high protein.

There are great apps out there that can help take the guessing work out of counting calories, like If you tend to eat the same foods, you will get use to how many calories it is, and won’t have to look them up as much, because you will see what it is by writing it in your food journal. I highly recommend a food journal so you can see your progress and really make yourself accountable.

I always did fasted cardio in the AM. Thats when you workout and do your cardio on an empty stomach. I personally feel like, its better to workout on an empty stomach, because you have less food in your stomach to burn, and more fat to bur. After a workout I had a protein shake. I loved making pina colda shakes because of my sweet tooth, it was a great way to satisfy my sweet tooth and hunger pangs. See the rest of my diet plan below;

Day 1;

Breakfast: Protein Shake; 150 calories

Snack: Homemade trailmax; 100 calories

Lunch: Salad (76) & Tilapia (145) ; 221 calories

Snack; Half of a grapefruit; 26 calories

Dinner; Salmon (233), sweet potatoes (105) & a salad (76); 414 calories

Total = 911 calories

*Half a gallon of water/ per day


Day 2;

Breakfast: 2 egg whites (34), turkey sausage kielbasa (64) & vegetables sauteed (40) w/ salsa (20) = 158

Snack: Apple; 53 calories

Lunch: grilled chicken (142) & kale salad (76) = 218

Snack: green tea (0) & half cup grapes (52) =52

Dinner: chicken alfredo w/ zuchinni noodles (340) & a salad (76)

Total= 897 calories

*Half a gallon of water/ per day


Some days I would eat more than others. Some days I would have a midnight craving for chocolate. My go to was Jello’s 100 calorie chocolate pudding ( you can add strawberries to it too).

With this type of meal plan, I worked out everyday for about 45 minutes. Some days I would do bootcamps, others just the elliptiacal. If you you give yourself one cheat meal (not a whole cheat day) a week, you will see results in no time!

Now, everyone is different, you may need more or less calories a day. I just know that to keep your metabolism going, you need to be constantly fueling yourself with small healthy meals. Eating only once or two times a day, and you are starving won’t necessarily give you the results you want to see. It actually may back fire, because your body will store the food you eat as fat instead of burning it because it doesn’t know when its going to eat again. Just some food for thought. Literally.

If you have any questions, fire away in the comment section below.



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Fallon Mercedes is a Celebrity Fitness Reporter.

She is a Certified Personal Trainer who has years of experience in Entertainment Reporting.

Putting her two passions together fitness and celebrity news, she created a unique concept, blog and show called “Fit With Fallon” that educates and inspires individuals to get fit in an entertaining and fun way.
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